Anyone who wants to lower their risk of developing cardiovascular disease.

Sodium is found in salt, which is added to food. In general, most people consume much more sodium than they need. Diets high in sodium can increase blood pressure and lead to water retention. On a heart-healthy diet, you should consume no more than 2,400 milligrams (mg) of sodium per day—about the amount in one teaspoon of table salt. The foods highest in sodium include salt processed foods, convenience/junk foods, and preserved foods. Table salt contains nearly 50% sodium.

Cholesterol is a fat-like, waxy substance in your blood. Our bodies make some cholesterol. It is also found in animal products, with the highest amounts in fatty meat, egg yolks, whole milk, cheese, shellfish, and organ meats.

It is normal and important to have some cholesterol in your bloodstream. But too much cholesterol can cause plaque to build up within your arteries, which can eventually lead to a heart attack or stroke.

The two types of cholesterol that are most commonly referred to are:

Low-density lipoprotein (LDL) cholesterol
—Also known as bad cholesterol, this is the cholesterol that tends to build up along your arteries. Bad cholesterol levels are increased by eating fats that are saturated or hydrogenated (trans).

High-density lipoprotein (HDL) cholesterol
—Also known as good cholesterol, this type of cholesterol actually carries cholesterol away from your arteries and may, therefore, help lower your risk of having a heart attack. You can raise this good cholesterol by including olive oil, canola oil, avocados, or nuts in your diet. Exercise has been shown to raise HDL levels, too.

Fats are calorie dense, therefore they pack a lot of calories into a small amount of food. Even though fats should be limited due to their high calorie content, not all fats are bad. In fact, some fats are quite healthful. Fat can be broken down into four main types.

The fats that are good for you include:

Monounsaturated fat
—found in oils such as olive and canola, avocados, and nuts and natural nut butters; can decrease total cholesterol levels, while keeping levels of HDL cholesterol high

Polyunsaturated fat
—found in oils such as safflower, sunflower, soybean, corn, and sesame; can decrease total cholesterol and LDL cholesterol

Omega-3 fatty acids
—a subcategory of polyunsaturated fats, such as those found in fatty fish like salmon, trout, tuna, mackerel, herring, and sardines; these fats can decrease risk of arrhythmias, decrease triglyceride levels, and slightly lower blood pressure

The fats that you want to limit are:

Saturated fat
—found in animal products, many fast foods, and a few vegetables; increases total blood cholesterol, including LDL levels

Hydrogenated or
trans
fat
are found in margarine and vegetable shortening, most shelf-stable snack foods, and fried foods. They increase LDL and decrease HDL.
This is a fat that has no healthful qualities. You should try to eliminate trans fats from your diet completely.

It is generally recommended that you limit your total fat for the day to less than 25%-35% of your total calories. If you follow an 1,800-calorie heart healthy diet, for example, this would mean 60 grams of fat or less per day.

Saturated fat and trans fat in your diet raises your blood cholesterol the most, much more than dietary cholesterol does. For this reason, on a heart-healthy diet, less than 7% of your calories should come from saturated fat and less than 1% from
trans
fat. On an 1,800-calorie diet, this translates into less than 14 grams of saturated fat per day, leaving 46 grams of fat to come from mono- and polyunsaturated fats.

Food Choices on a Heart Healthy Diet

Food CategoryFoods RecommendedFoods to Avoid

Grains

Breads and rolls without salted tops

Most dry and cooked cereals

Unsalted crackers and breadsticks

Low-sodium or homemade breadcrumbs or stuffing

All rice and pastas

Make 1/2 of your daily grains whole grains

Breads, rolls, and crackers with salted tops

High-fat baked goods like muffins, donuts, and pastries

Quick breads, self-rising flour, and biscuit mixes

Regular bread crumbs

Instant hot cereals

Commercially prepared rice, pasta, or stuffing mixes

Vegetables

Most fresh, frozen, and low-sodium canned vegetables

Low-sodium and salt-free vegetable juices

Canned vegetables if unsalted or rinsed

Regular canned vegetables and juices, including sauerkraut and pickled vegetables

Broth, soups, gravies, and sauces, made from instant mixes or other high-sodium
ingredients

Salted snack
foods

Canned olives

Meat tenderizers, seasoning salt, and most flavored vinegars

Beverages

Low-sodium carbonated beverages

Tea and coffee in moderation

Soy milk

Commercially softened water

Suggestions

Make whole grains, fruits, and vegetables the base of your diet.

Choose heart-healthy fats such as canola, olive, and flaxseed oil, and foods high in heart-healthy fats, such as nuts, seeds, soybeans, tofu, and fish.

Eat fish at least twice per week; the fish highest in omega-3 fatty acids and lowest in mercury include salmon, herring, mackerel, sardines, and canned chunk light tuna. If you eat fish less than twice per week or have high triglycerides, talk to your doctor about taking fish oil supplements.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Dietary guidelines for Americans 2010. US Department of Agriculture and US Department of Health and Human Services. Available at:
http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. Accessed November 12, 2014.